Pull-ups, planks and more exercises to check your fitness quotient


Fitness levels are something which differ from person to person. However, there are certain exercises which if you can pull off; it means that you are supremely fit. No, you don’t need to run a marathon for 42 km or do 200 push-ups in one go to prove how strong you are. We’ve compiled a list of five tasks, and if you can do them, consider yourself in robust.

1. Holding a plank for 2 minutes

The plank is one of the most effective exercises for getting a flat stomach. If you are able to hold the pose for 2 minutes at a go, it means you have pretty good abdominal strength.

In the beginning you might feel impatient while holding the plank pose, since you are probably more used to exercises which have a lot of movement involved, but trust us, master this pose and you will understand why we recommend it.

2. Row 500 metres in 90 seconds

It doesn’t matter that you weren’t on your college rowing team. Rowing equipments are present in most gymnasiums nowadays, and this old fashioned exercise is of the most reliable ones for strength and endurance.

It is an excellent full body workout if you can manage to row 500 metres in 90 seconds, you are in good shape.

3. 15 pull-ups in one go

Pull ups are one of the first exercises you started doing from school, right alongside push ups. They are ideal for strengthening your shoulders and forearms, and if you lack any inspiration while trying to attain 15 in one go, just look at that scene from Ghajini (2008) where Aamir Khan does about 30 pull ups in one go!

4. Run 1 mile in under 9 minutes

Yes, running a mile in 4 minutes would put you in the league of top notch athletes. But we are not asking you to do that. What we are asking for is completing a mile in 9 minutes, which might sound easy, but if you’ve been spending most of your time doing bicep curls or not doing much exercise at all, then you’re truly up for a challenge. No need to try to finish the challenge in your first try, take it easy, start running regularly and time yourself.

5. Squats

Squats are another basic but very effective workout for which you do not need any equipment and can be done anywhere. Doing one rep of your body weight can be done with practice, but you should try to move past that goal and start squatting 1.5 times your weight, and if you can do that, you shall have a pretty impressive physique in two months time! But remember, do so with professional guidance and regularly.

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